Winter dietary strategies to combat the cold: Root vegetables that warm the spleen and kidneys and help keep the body warm

Thread Content

After the Winter Solstice, the temperature drops day by day. Besides wearing more clothes, a table full of warm, heating foods can also help us fight off the cold. In this issue, we bring together recent foreign research and invite Professor Shen Yanying, Deputy Dean of Beijing Chaoyang Hospital, as well as Professor Yang Li from the China Academy of Chinese Medical Sciences, to teach us how to use food to fight off the cold effectively. 　　Tactic 1: Choose beef and mutton first. Meats with a warm nature are the best choice for warming up the body. They are rich in high-quality protein and fat, and have the effects of strengthening the kidneys and enhancing sexual function, warming the middle jiao and lower body, as well as replenishing qi and promoting blood circulation. Eating this meat can speed up the body’s metabolism and enhance endocrine function, thereby helping to keep the body warm. Among them, beef, mutton, and chicken are the top choices ； Dog meat has a stronger warm nature, and it can be consumed as appropriate; however, people with high blood pressure had better eat less of it. 　　Best ways to eat it: hot pot with mutton, chicken soup. The cooking method is mild and the dietary nature is gentle, suitable for everyone. 　　Tactic 2: Increasing iron levels improves cold resistance. Researchers at Pennsylvania State University in the United States have found that a lack of iron in human blood also makes one more susceptible to cold. Women with anemia have a body temperature 0.7°C lower than those with normal hemoglobin levels, and their heat production is 13% lower; when iron intake is increased, their tolerance to cold improves significantly. Therefore, people who are sensitive to cold can consume more foods high in iron, such as animal livers, spinach, and egg yolks. 　　Best way to eat it: Stir-fried spinach with liver tips. Both spinach and pig liver are rich in iron, so they can work together effectively. At the same time, pig liver contains a high amount of cholesterol, while spinach can reduce the body’s absorption of cholesterol. 　　Tactic 3: Eat more root vegetables. Traditional Chinese medicine recommends eating more vegetables that grow in the soil, namely root vegetables, during winter. They absorb the warmth of the earth; not only do they warm the body, but they also nourish the spleen and kidneys. Western research has found that a person’s sensitivity to cold is related to a lack of minerals and carbohydrates in the body, and root vegetables can provide an ample supply of these nutrients. Yam, sweet potato, potato, white radish, and the like are all top choices in winter. 　　Best ways to eat it: radish and pork rib soup, steamed Chinese yam, sweet potato and millet porridge, and chicken pieces stewed with potatoes. Combining root vegetables with meat can help complement each other nutritionally ； When combined with beans, it has a better warming effect. 　　Tactic 4: Add a touch of spiciness. Foods with a spicy flavor, such as chili peppers, Sichuan pepper, and **, have the effects of stimulating appetite and aiding digestion, as well as dispelling cold and removing stagnation; consuming them in moderation can provide warmth for the body during winter. However, spicy foods are irritating, and those with poor stomach health should not eat too much of them. People with conditions such as high blood pressure, hemorrhoids, or pulmonary tuberculosis, who have a hot constitution, should also consume them in moderation. Moderation is the primary principle when eating spicy foods. 　　Best ways to eat it: Mapo Tofu, Tofu with Green Onions. Tofu is slightly cold in nature, which prevents the heatiness of chili from becoming excessive, making it the perfect pairing for it. 　　Tactic 5: Iodine supplementation to boost circulation. Foods rich in iodine such as kelp, laver, hair seaweed, jellyfish, and clams can promote the secretion of thyroid hormones in the body. Thyroid hormones have a thermogenic effect; they increase the basal metabolic rate, enhance blood circulation in the skin, and help protect against cold. 　　Best ways to eat it: kelp-stewed pork ribs, kelp-braised pork. It would be even better if some soybeans could be added, as they provide calcium in addition to iodine.